Elite Fitness DEFENDR User manual

ASSEMBLY MANUAL
Record serial number
Elite DefendR Air Bike

2
CONTENTS
Important Safety Instrucons 3
Product Specicaons 4
Assembly Instrucons 6
Seng Up Your Air Bike 8
Console User Instrucons 9
Care and Maintenance 17
Maintenance Log 18
Limited Warranty 19
Warm-Up Exercise 20
Training Stages 21
Parts 22
Exploded Drawing 23
Notes 32
Thank you for purchasing the Elite DefendR Air Bike.
For over 20 years, Elite Fitness™ has been New Zealand’s largest supplier of tness equipment.
Our aim and vision is to provide you Elite™ branded products, tested to the highest standard for
quality and biomechanics at the best possible price.
Please read through this manual to familiarise yourself with the operaon of your new
Elite DefendR Air Bike. Doing so will help to ensure that you get the most out of your machine,
enjoying safe and eecve workouts ahead.
Even though we go to great eorts to ensure the quality of each product we produce, occasional
errors and or omissions do occur. In any event should you nd this product to have either
a defecve or a missing part, please contact us for a replacement.
SERVICE & WARRANTY
For service and warranty assistance please visit:
www.elitetness.co.nz/service
Online forms are available for Service, Warranty and Parts requests.
[phone]
Elite Fitness HQ
28 Morrin Road
Saint Johns
Auckland, New Zealand
info@elitetness.co.nz
0800 2 438 348
www.elitetness.co.nz

3ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
The following denion applied to the word “WARNING” when used in this manual:
Used to call aenon to POTENTIAL hazards that could result
in personal injury.
READ ALL INSTRUCTIONS BEFORE USING THE MACHINE
This product has been designed for home use only. Product liability and warranty condions will
not be applicable to products being subjected to professional use or products being used in
a commercial environment. e.g Gym Centre, Rerement Centre, Home Based PT Studio and Physio.
This exercise machine is built for opmum safety. However, certain precauons apply whenever
you operate a piece of exercise equipment. Be sure to read the enre manual before you assemble
or operate your machine. In parcular, note the following safety precauons.
— Read all instrucons in this manual before using this equipment.
— Use the machine only for its intended use as described in this Manual.
— Inspect and ghten all the loose parts before this equipment is used.
— Keep hands away from moving parts.
— Keep children and pets away from the machine at all mes. DO NOT leave children unaended
in the same room with the machine.
— Before using the machine to exercise, always do stretching exercises to properly warm up.
— Inspect the machine before each use; make sure all of the connecons are ghtly secured.
— Only one person at a me should use the machine.
— If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms, STOP
the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
— Posion the machine on a clear, levelled surface. DO NOT use the machine near water
or outdoors.
— Always wear appropriate workout clothing when exercising. DO NOT wear robes or other
clothing that could become caught in the machine. Sporng shoes are recommended when
using the machine.
— Do not place any sharp object around the machine.
— Disabled persons should not use the machine without a qualied person or physician
in aendance.
— Never operate the machine if the machine is not funconing properly.
— Only carry out training work on the equipment when it is in perfect working order. Only use
original spare parts in the event of a repair.
— Do not use strong solvents for cleaning, and only use the tools supplied, or suitable ones of
your own, for any repairs that may be required. Please dispose of the packaging and any parts
that have to be replaced subsequently (all parts for the unit) at suitable collecng points or
containers with a view to saving the environment.
— DO NOT extend the seat stem past the warning line “Max” when adjusng the seat height.
— Not for therapeuc use.
IMPORTANT SAFETY INSTRUCTIONS
ELITE DEFENDR AIR BIKE MANUAL

4
WARNING: Before beginning any exercise programme, consult your physician. This is especially
important for persons with pre-exisng health problems. The seller assumes no responsibility for
personal injury or property damage sustained by or through the use of this product.
SERVICE HINTS: The high quality standard of this product only will be kept if you, on a regular
basis, check all screw connecons and moving parts on proper ng. Damaged parts need to be
changed immediately. During the me of repair the product must not be used by anybody.
IMPORTANT HINTS:
A) This product has been tested in accordance with the requirements of EN 957-1/A1, EN 957-5,
standard, Class HA (HOME USE). The maximum load is limited to 150KGS.
B) Parents should be aware of the risk factor of young children playing on tness equipment
unaended. Make sure that children are instructed properly in the use of the product and in
the controlled execuon of the dierent exercises. Misuse of the product could result in
serious injury.
PRODUCT SPECIFICATIONS
User Weight Capacity: 150kgs
Dimensions: 1375 x 665 x 1510mm
Shipping Weight: 60kgs
Net Weight: 65kgs
Power Requirements 2PCS AA baeries

5ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
NOTE:
Most of the listed assembly hardware has been packaged separately, but some hardware items
have been preinstalled in the idened assembly parts. In these instances, simply remove and
reinstall the hardware as assembly is required.
Please reference the individual assembly steps and make note of all preinstalled hardware.
PREPARATION:
Before assembling, make sure that you will have enough space around the item; Use the present
tooling for assembling; before assembling please check whether all needed parts are available.
It is strongly recommended this machine to be assembled by two or more people to avoid
possible injury.
ELITE DEFENDR AIR BIKE MANUAL

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ASSEMBLY INSTRUCTIONS
STEP 1:
Before assembling your machine, please take care when removing the parts from the box to avoid
scratching or damaging them.
STEP 2:
Insert 2 x 6903 bearings into the (6) Moving Arm assembly and secure to the Frame Axle with (5)
Footpad Tube. Use picture below for reference.
STEP 3:
Attach the Front (3) and Rear (4) Stabilisers using 2 x M10 x 40mm Bolts (10), 4 x Flat Washers
(11) and 2 x M10 Nyloc Nuts (12). Tighten securely.
STEP 4:
Aach the Pedal (7) to the Crank Arm using a 15mm spanner.
NOTE: Make sure to aach Right Pedal, marked (R), to the Right Crank (R). It should be ghtened
clockwise. Attach the Left Pedal, marked (L), to the Left Crank (L). It should be tightened anti-
clockwise. Attaching the Pedal to the wrong Crank or turning it the wrong direction will damage
the Crank. Ensure the pedals are tightened securely before using the bike.
STEP 5:
Attach the Seat (8) to the Seat Post Stem at the desired position and secure, tightening the 2 x
Securing Nuts. Before using your exercycle, check that all parts are secured and tightened
correctly. If required, adjust the Foot Levelers on the front and Rear Stabilisers to ensure your bike
is stable.

7ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
CONGRATULATIONS
Assembly of your Elite DefendR Air Bike is now complete! Be sure to fully inspect your machine
before using it for the rst me.
Failure to visually check and test and tech the assembly before use can cause damage to the
Elite DefendR Air Bike and serious injury to users and bystanders and can also compromise
the eecveness of your exercise program.
ELITE DEFENDR AIR BIKE MANUAL

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SETTING UP YOUR AIR BIKE
Having your bike seat adjusted to the right
height is essenal for a comfortable ride,
ecient pedalling and avoiding injury. There
are 2 adjustments located on the seat post. The
rst is a vercal height adjustment, the second
is for horizontal seat posion. Although there
are many methods and opinions on the opmal
saddle seng, the following is a quick an easy
method to get started. Further adjustments can
be made aerwards to opmise your posion
and comfort.
Saddle Height Adjustment
— Place your heels on the bike pedals and
pedal backward. Your legs should be fully
extended with your knees straight. If your
hips rock from side to side while pedalling
backward, the seat is too high.
— Place the ball of your foot on the pedal.
There should now be a slight bend in your
knee when the pedal is at its lowest point.
This is a good starng point.
Adjusting the Seat Fore-and-Aft Position
Once you’ve adjusted seat height, it’s me
to nd the correct fore-and-a posion of
the saddle. This determines where you sit
in relaonship to the crank set (where the
pedals are aached), which helps decide how
comfortable and ecient you’ll be when riding.
This also minimises stress to the knee by being
in a more neutral posion.
If you want to try to check the fore-and-a
seng at home, you will need a second person
and a plumb line (a length of string with a nut
or washer ed on the end will work ne).
Whilst sing on the seat saddle bring your right
crank arm around and have your helper stop
the crank when the pedal is at three o’clock
or parallel with the oor. Note that for this
measurement to be accurate, your shoes must
be correctly posioned on the pedals (the balls
of your feet should be over the pedal axles).
Adjusng the Seat Fore-and-A Posion
Saddle Height Adjustment

9ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
RPM 0-99
SPEED 0.0-99.9 KM / ML
TIME 1:00:00-1:59:59 can count up and count down.
DISTANCE 0.00-999.9 K / M, can count up and count down.
CALORIES 0-999, can count up and count down.
WATTS
CONSTANT
0-1999
PULSE 30-230 RPM
INTERVAL Intermient Resng Exercise Mode
TARGET HR Target HR Control Mode
KM/M Metric/Inch
CONSOLE INSTRUCTIONS
DISPLAY FUNCTIONS
ELITE DEFENDR AIR BIKE MANUAL

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CONSOLE INSTRUCTIONS
START Press this key to start.
Press this key to workout again in STOP mode.
STOP Press this key to stop.
Hold on this key for 3s at any me will total reset.
DOWN Press this key to set TIME, DISTANCE, CAL and AGE.
Press this key for more than 1s for fast decrement seng( 8 decrement/
second).
UP Press this key to set TIME, DISTANCE, CAL and AGE.
Press this key more than 1s for fast increase seng( 8 increment/
second).
ENTER This key is the selecon buon for all funcons.
INTERVAL 20-10 KEY Press this key, to enter into this interval mode.
TARGET HEART-RATE Fast access to Target Heart Rate training mode.
INTERVAL CUSTOM
MODE
Press this key, to enter into custom interval mode.
TARGET TIME MODE Press this key, to enter into target me mode.
TARGET DISTANCE
MODE
Press this key, to enter into target distance mode.
TARGET CALORIES KEY Press this key, to enter into target calories mode.
TARGET HR KEY Press this key, to enter into HR mode.
Press the ENTER+START key together to switch from ML
and KM.
Press ENTER+DOWN key together to power o quickly.
BUTTON FUNCTIONS

11ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
OPERATION INSTRUCTION
1. Install baeries to power on, the console will show full screen for 2s (picture 1) with a long
beep sound. At the distant window, it will display the wheel diameter value for 1s (picture 2).
Then seng the age, the age number will ash. Press up/down to adjust. Then press enter key to
conrm and enter into standby mode.
2. INTERVAL10/20, READY, WORK, REST, TARGET, TIME, DISTANCE, CALORIES, TIME, DISTANCE,
CALORIES, WATTS, SPEED, RPM, HEART RATE will ash. (Like picture 3)
3. The monitor will entry SLEEP mode (LCD o) when there is no signal input and no key be
pressed aer 1 minute.
4. Quick start mode:
A. If there is RPM signal input in standby mode, the console will quick start with a buzzer sound.
B. TOTAL TIME, TIME, DISTANCE, CALORIES, WATTS, SPEED and RPM begin to increase according to
operaon value.(picture 4)
C. If there is heartbeat input, the heart icon will ash. The icon will ash and display the current
heartbeat value (picture 4).
D. If there is no signal input for 30 seconds, the buzzer will ring once. Then it will enter into standby
mode.
E. Press the START buon, to enter into STOP mode, the buzzer will make a sound for 5s in every
30s. Aer enter into STOP mode, all value will be remained on the screen for 3s, and ash in every
4s (ash 3s, quench1s). If stop mode is on for more than 5 minutes, the buzzer will make sound for
2s, and then enter into standby mode. Press START to exercise again.
F. Press the STOP key, the console will make a sound once. TIME display the total me, DISTANCE
display the total distance, and CALORIES display the total Cal for 30seconds. WATT, SPEED, RPM will
switch display the average value and the maximum value.
Picture 1 Picture 2 Picture 3 Picture 4
ELITE DEFENDR AIR BIKE MANUAL

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G. When there is heartbeat input; the heartbeat value of 85%, 65% and maximum heartbeat value
will switch display. If there is no heartbeat input. All values won’t display.
H. Press any PROGRAM to perform this action.
5. INTERVAL Press the UP/DOWN to select this funcon. In standby mode, the user can also press
INTERVAL key to enter into directly. 5.1. INTERVAL20/10
A. Press the INTERVAL Key to select INTERVAL20/10. Press ENTER to enter into this mode,
INTERVAL20/10 will ash and the buzzer will ring once.
B. Aer CYCLE TIME counts down from 3s, then the console STARTS. The buzzer will ring in every 1
second when count down. When READY, it will ash in every 1 second, (ash 0.75s, quench 0.25s),
the value display 00/08(picture 5).
C. CYCLE TIME begin to count down from 20s and the WORK will blink in every 1s ash 0.75s/
quench 0.25s), the buzzer will ring at the same me. At this me, the wheel rim will have revolving
animaon, and the computer will count down from 4 minutes. TOTAL TIME, DISTANCE, CALORIES,
WATTS, SPEED and RPM begin to accumulate according to the operaon value, and the value
displays 01/08.
D. CYCLE TIME begin to count down from 10s, and the REST will ash in every 1s( ash 0.75s,
quench 0.25s), the buzzer beeps at the same me. At the last 3s, the READY will ash at the same
me.
E. C and D will perform tautologically and circularly, each cycle count plus 1 unl display “WORK
08/08”. Aer exercise, CYCLE TIME begin to count down from 10s, and the REST will ash in every
1s,( ash 0.75s, quench 0.25s).
F. If there is no signal input for 30s, the buzzer will ring 1s. Then enter into sleeping mode.
G. Press START buon one me to enter into STOP mode, the buzzer will ring 0.5s in every 30s.
Aer enter into STOP mode, all value will be remained on the screen for 3s, and ash in every
4s(ash 3s, quench1s). If stop more than 5 minutes, the buzzer will sound 2s, then enter into
standby mode. Press START to exercise again.
H. Press STOP buon to nish, the buzzer will ring 1s. TIME display the total me, DISTANCE display
the total distance, and CALORIES display the total Cal for 30s. WATT, SPEED, RPM will switch display
the average value and the maximum value.
I. When there is heartbeat input, the heartbeat value of 85%, 65% and maximum heartbeat value
85% 65%will switch display. If there is no heartbeat input. All value won’t display.
J. Press any PROGRAM to perform this acon.

13ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
5.2 INTERVAL 10-20
A. Press INTERVAL Key to select INTERVAL10/20, then press Enter Key to enter into this mode.
INTERVAL10/20 will ash the buzzer will beep 1s at the same me.
B.CYCLE TIME begins to count down 3s, and then START, the buzzer will beep in every second. The
READY will ash in every second (ash 0.75s/ quench 0.25s), the value display 00/08(picture 6).
C. CYCLE TIME begins to count down 10s, the WORK will ash in every second (ash 0.75s/ quench
0.25s), and the buzzer will beep at the same me. REMAINING will ash and count down from 4
minutes. TOTAL TIME, DISTANCE, CALORIES, WATTS, SPEED, RPM begin to accumulate according to
the operaon value, the value display 01/08.
D. CYCLE TIME begin to count down from 10s, and the REST will ash in every 1s (ash 0.75s,
quench 0.25s), the buzzer beeps at the same me. At the last 3s, the READY will ash at the same
me.
E. C and D will perform tautologically and circularly, each cycle count plus 1 unl display “WORK
08/08”. Aer exercise, CYCLE TIME begin to count down from 10s, and the REST will ash in every
1s,( ash 0.75s, quench 0.25s).
F. If there is no signal input for 30s, the buzzer will ring 1s. Then it will enter SLEEP mode.
G. Press the START buon one me to enter into STOP mode, the buzzer will ring 0.5s in every
30s. Aer entering into STOP mode, all values will remain on the screen for 3s, and ash in every
4s (ash 3s, quench1s). If stop mode is on for more than 5 minutes, the buzzer will sound 2s, and
then enter into SLEEP mode. Press START to exercising again.
H. Press the STOP buon to nish, the buzzer will ring 1s. The workout values will be displayed.
I. When there is heartbeat input, the heartbeat value of 85%, 65% and maximum heartbeat value
85%, 65%will switch display. If there is no heartbeat input. All values won’t display.
Picture 5 Picture 6 Picture 7 Picture 8
ELITE DEFENDR AIR BIKE MANUAL

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5.3 INTERVAL CUSTOM
A. Press the INTERVAL Key to select INTERVAL CUSTOM, press the Enter Key to enter into this
mode. INTERVAL CUSTOM, 00/XX will flash, and the buzzer beeps 1s at the same time. Press UP or
DOWN to set 00/XX, the seng range is 1-99 which can be set circularly. Press ENTER to conrm,
and then the buzzer will beep 1s and enter into the next setting (picture 7-picture 8).
B.TIME keeps flashing, WORK and 0:01 will blink. User can press UP or DOWN to set the exercise
time. The setting range is 0:00-9:59 which can be set circularly. Press ENTER to confirm. The buzzer
will beep 0.75s and enter into the next seng.
C. TIME keeps flashing, REST and0:01 will. Flash, press UP or DOWN to set the exercise time. The
setting range is 0:00-9:59, which can be set circularly. Press ENTER to confirm, the buzzer will beep
1s, INTERVAL CUSTOM will keep flashing.
D. CYCLE TIME counts down 3s, then START. The buzzer will beep 1s in every second, and READY will
flash in every second (flash 0.75s / quench 0.25s) the value will display 00/XX.
E. CYCLE TIME begin to count down, and the WORK will flash in every 1s (flash 0.75s, quench
0.25s), the buzzer will beep at the same time. REMAINING begin to flash and count down from the
total time. TOTAL TIME, DISTANCE, CALORIES, WATTS, SPEED, RPM begin to accumulate according
to the operation value, the value display 01/XX.
F. CYCLE TIME begin to count down, and the REST will flash in every 1s (flash 0.75s, quench 0.25s),
the buzzer beeps at the same time. At the last 3s, the READY will flash at the same time.
G. C and D will perform tautologically and circularly, each cycle count plus 1 until display the setting
value. After exercise, CYCLE TIME begin to count down from 10s, and the REST will flash in every 1s,
( flash 0.75s, quench 0.25s)
H. If there is no signal input for 30s, the buzzer will ring 1s. Then it will enter SLEEP mode.
I. Press START button one time to enter into STOP mode, the buzzer will ring 0.5s in every 30s.
After you enter into STOP mode, all values will be remained on the screen for 3s, and flash in every
4s (flash 3s, quench1s). If stop is more than 5 minutes, the buzzer will sound 2s, and then enter into
SLEEP mode. Press START to exercising again.
J. Press the STOP button to finish, the buzzer will ring 1s. The workout values will be displayed.
K. When there is heartbeat input; the heartbeat value of 85%, 65% and maximum heartbeat value
85%, 65% will switch display. If there is no heartbeat input. All values won’t display.
L. Press any PROGRAM to perform this action.

15ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
Picture 9 Picture 10 Picture 11 Picture 12 Picture 13
6. TARGET TIME
A. Press this button, to enter into TARGET TIME mode. The values will flash with buzzer sounds 1s.
B. TIME will flash and the user can press UP or DOWN to set time (picture 9). Press the ENTER key
to confirm, then the buzzer sounds 1s. DISTACE, CALORIES, WATTS, SPEED and RPM begin to
increase according to the operation value (picture 10)
7. TARGET DISTANCE
A. Press this button, to enter into TARGET DISTANCE mode. The values will flash with buzzer sounds
1s.
B. DISTANCE will flash and the user can press UP or DOWN to distance (picture 11). Press ENTER
key to confirm the buzzer sounds 1s. DISTANCE, CALORIES, WATTS, SPEED and RPM begin to
increase according to operation value. (Picture 10)
8. TARGET CALORIES
A. Press this button, to enter into TARGET CALORIES mode. The values will flash with buzzer sounds
1s.
B. CALORIES will flash and the user can press UP or DOWN to set CAL (picture 12). Press the ENTER
key to confirm, the buzzer sounds 1s. TIME, DISTANCE, WATTS, SPEED and RPM begin to increase
according to operation value.(picture 10)
9. TARGET HR
A. Press this button, to enter into this TARGET HR. the values will flash with a buzzer sounds 1s.
B. AGE will flash and the user can press UP or DOWN to set age (picture 13). Press ENTER to
confirm, then the buzzer will ring 1s. TARGET HEART RATE, HEART RATE will keep flashing. The MAX
HR will keep flashing and display the heart rate of 65% and 85%. TIME, DISTANCE, CALORIES,
WATTS, SPEED and RPM begin to increase according to operation value.
C. When the heart rate count down to 65%, the up arrow key and the value 65% will flash, and the
buzzer will ring in every 10s until the heart rate value up to 65%.
ELITE DEFENDR AIR BIKE MANUAL

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D. When the heart rate is above 85%, the down arrow key and the value of 85% will flash, the
buzzer will ring in every 10 seconds until the rate value below 85%.
E. If the heart rate is within 65%-85%, the heartbeat icon will blink. If MAX/65%/85% didn’t display,
it means the HR goes into the range of 65%~85% (picture 14).
10. At any time, press the START key, to enter into STOP mode, the buzzer will ring 5s in every 1s.
After you enter into the STOP mode, all displays will be remained on the screen for 3s, and then
they will flash in every 4s. (Flash 3s, quench 1s). After 5 minutes of stopping, the buzzer rings 2s
then will enter into SLEEP mode. Press the START key to exercising again.
11. If there is no signal input for 30s, the buzzer will sound 1s, then the console enter into standby
mode.
Picture 14

17ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
Ensure the pedals are securely aached to the crank arms. When ghtening pay aenon to
the reverse thread (ghtening an-clockwise) on the le hand pedal assembly, when sing on the
bike. Be careful not to strip or force the pedal thread when ghtening.
Before cleaning or carrying out any maintenance on your Air Bike, ensure the power is turned o
and the power cord removed from the plug socket.
Prolong the life of your Air Bike by performing periodic maintenance checks. Not only does this
ensure your machine is in full working order to ensure they connue to run smoothly and reliably,
but it will save you service costs in the long run.
Cleaning
General cleaning of the unit aer use will protect the bike’s powder-coated framework
and prevent unnecessary corrosion stains and damage to the structural components from sweat
and perspiraon.
Please ensure all sweat residue is wiped from any contact points or framework with a damp
cloth using a suitable PH neutral detergent in water to avoid salt and corrosion deposits on your
equipment. Failure or neglect to maintain and clean sweat residue from the bike frame may aect
any frame warranty implied.
Frame and Pedals
Check all nuts and bolts securing the framework, seat and handlebar assemblies are ght.
Ensure the pedals are securely aached to the crank arms. When ghtening pay aenon
to the reverse thread (ghtening an-clockwise) on the le hand pedal assembly, when sing on
the bike. Be careful not to strip or force the pedal thread when ghtening.
Battery Operated Consoles
If the machine is put in storage or not intended to be used for any period longer than 4 weeks,
please remove the baeries from the console to avoid any corroding and potenal damage
to the console.
CARE AND MAINTENANCE
IMPORTANT INFORMATION
ELITE DEFENDR AIR BIKE MANUAL

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eg:
MAINTENANCE LOG
Prolong the life of your Air Bike by performing periodic maintenance checks. Not only does this
ensure your machine is in full working order, but it will save you service costs in the long run.
Every me you perform maintenance, record the date and if you can, the distance and
hours operated.
DAT E HOURS DISTANCE
FRAME SERVICE
COMMENTS
Cleaned Seat / Pedals
01/06 15 16.5km √ √ none

19ELITE PURSUIT AIR BIKE ASSEMBLY MANUAL
Warranty Range
Damage in correct maintenance and normal operaons (not facous factors). Warranty card
to the original purchaser, shall not be transferred.
Warranty Time
HOME USE ONLY. This bike is not designed for commerical use.
— 10 Year Frame
— 1 Year Parts and Labour
The following conditions are not under warranty range:
A) As a result of abuse, neglect, accident, or unauthorized modicaon;
B) The damage due to incorrect adjustment of the machine;
Repair and Maintenance Service
Please contact our Elite Fitness Service Department at eliteservice@elitetness.co.nz or visit
www.elitetness.co.nz for any service related issues or advice on preventave maintenance
servicing procedures.
LIMITED WARRANTY
ELITE DEFENDR AIR BIKE MANUAL

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Warm up exercise is important in preparing the muscles for acvity whilst minimising the risk of
injury. You may choose to warm up with a light/brisk walking pace for 5-10 minutes before stopping
and performing some simple stretches. (As shown in the pictures below)
—Hamstring Stretch (Standing)
Keep your knees slightly bent and slowly lean forward, back and shoulders relaxed, reaching
towards your toes. You should feel the tension and slight
discomfort in your hamstring muscles. Hold for 15-20 seconds.
Repeat 2-3 mes.
—Hamstrings Stretches (Seated)
Sing on the oor preferably on a mat, put one leg straight,
the other inward and close to the inside of the straight leg.
Lean forward from the hips, reaching towards your toes. Hold
for 10-15 seconds, and relax. Repeat 3 mes for each leg (See
picture 2).
—Crus and Feet Tendon Stretches
Standing with two hands on the wall or tree, one leg behind.
Keeping your legs straight and the heel on the ground, lean
forward towards the wall or tree. Hold for 10-15 seconds, and
relax. Repeat 3 mes for each leg (See picture 3).
—Quadriceps Stretches
Keeping your balance with your le hand holding onto a wall
or staonery xture, grasp your right foot with your right hand
and stretch your right heel toward your buocks slowly, unl
you feel the stretch in the front of your thigh. Hold for 10-15
seconds, and relax. Repeat 3 mes for each leg (See picture 4).
—Sartorius (Inner Muscles of the Thigh) Muscle Stretches
Sing down with the soles of your feet or shoes together and
your knees posioned outward. Pull your feet towards your
groin unl you can feel the stretch. Hold for 10-15 seconds, and
relax. Repeat 3 mes (See picture 5).
WARM-UP EXERCISE